Materiały źródłowe

• #1 Jet lag disorder – Diagnosis and treatment – Mayo Clinic

  https://www.mayoclinic.org/diseases-conditions/jet-lag/diagnosis-treatment/drc-20374031

  Jet lag is temporary and usually doesn’t need treatment. Symptoms often improve within a few days, though they sometimes last longer. […] If you’re a frequent traveler bothered by jet lag, your health care provider may prescribe light therapy or medicines. […] One way to adjust to a new daylight schedule is through light therapy. This involves exposure to an artificial bright light or lamp that mimics sunlight. […] Light therapy may be useful if you’re a business traveler and are often away from natural sunlight during the day in a new time zone. […] You can take these medicines sometimes called sleeping pills during your flight and for several nights afterward as you adjust to a new time zone. […] Although these medicines appear to help you sleep better and longer, you may still feel jet lag symptoms during the day. The medicines are usually only recommended for people who haven’t been helped by other treatments.

• #2 Jet lag disorder // Middlesex Health

  https://middlesexhealth.org/learning-center/diseases-and-conditions/jet-lag-disorder

  Jet lag is temporary and usually doesn’t need treatment. Symptoms often improve within a few days, though they sometimes last longer. […] If you’re a frequent traveler bothered by jet lag, your health care provider may prescribe light therapy or medicines. […] One way to adjust to a new daylight schedule is through light therapy. This involves exposure to an artificial bright light or lamp that mimics sunlight. […] Light therapy may be useful if you’re a business traveler and are often away from natural sunlight during the day in a new time zone. […] You can take these medicines sometimes called sleeping pills during your flight and for several nights afterward as you adjust to a new time zone. […] Although these medicines appear to help you sleep better and longer, you may still feel jet lag symptoms during the day. The medicines are usually only recommended for people who haven’t been helped by other treatments.

• #2 Jet Lag

  https://pmc.ncbi.nlm.nih.gov/articles/PMC3086113/

  Light synchronizes the body clock by exposing the eyes to an artificial bright light that simulates sunlight for brief periods at planned times during the day. […] Administering exogenous melatonin in the conventional afternoon to evening hours of a 24-hour day promotes a phase shift (an advance) in circadian rhythm, thus promoting sleep. […] Combining melatonin and light therapy at appropriate times can mitigate the symptoms of jet lag. […] Non-benzodiazepine hypnotics, such as zolpidem (Ambien, Sanofi-Synthelabo), bind the benzodiazepine receptor subunit of the GABA-A receptor complex. […] In a multicenter, double-blind, randomized, placebo-controlled parallel-group study, Jamieson et al. described the use of non-benzodiazepine hypnotic medications in 130 experienced travelers during their regular eastward transatlantic assignments.

• #2 Jet lag disorder // Middlesex Health

  https://middlesexhealth.org/learning-center/diseases-and-conditions/jet-lag-disorder

  Being exposed to sunlight helps reset your internal clock. It’s the most powerful natural tool for regulating the sleep-wake cycle. […] As a sleep aid, melatonin has been widely studied and is a common jet lag treatment. The latest research seems to show that melatonin aids sleep during times when you wouldn’t typically be resting, making it beneficial for people with jet lag. […] If you want to try an alternative therapy, such as an herbal supplement, be sure to check with your health care provider first. Some therapies may interact with other medicines or cause side effects.

• #3 Jet lag – Wikipedia

  https://en.wikipedia.org/wiki/Jet_lag

  Jet lag has been the subject of research across multiple fields including chronobiology, sleep medicine, and aviation health. Numerous peer-reviewed studies have examined its underlying mechanisms, health implications, and treatment strategies. […] Light is the most powerful external cue known as Zeitgeber for synchronizing a person’s circadian rhythm to a new time zone. Timed light exposure can significantly affect a traveler’s ability to adapt to a new time zone and reduce jet lag severity. […] Melatonin, a hormone secreted by the pineal gland in response to darkness, serves as a biological signal of night. In contrast to light, which suppresses melatonin and delays sleep onset, exogenous melatonin can phase-shift the circadian clock by mimicking nighttime, making it an effective chronopharmacological agent for realigning circadian rhythms. […] The short-term use of hypnotic medication has shown efficacy in reducing insomnia related to jet lag.

• #4 Light Therapy For Jet Lag – Klarity Health Library

  https://my.klarity.health/light-therapy-for-jet-lag/

  Light therapy could be your solution. […] Light therapy aims to regulate your internal body clock and alleviate some of the symptoms associated with various conditions and sleep disorders, including jet lag. […] Research has shown that timed exposure to bright light can effectively reduce the severity and duration of jet lag symptoms, allowing travellers to adapt more quickly to their new environment. […] By initiating light therapy sessions shortly after waking up, the light will signal to your body to suppress melatonin production, therefore helping to signal the start of the day to your body and promote alertness and wakefulness. […] It is important to consult with your healthcare provider before starting light therapy if you have any pre-existing medical conditions or are taking any prescribed medications to ensure that light therapy is safe and appropriate for you.

• #5

  https://brighthealththerapy.com/blogs/news/light-therapy-for-jet-lag?srsltid=AfmBOopRwDERSKT51EgkD8r8WR8eig1BrIJhtT9n6BJtpjMZbfhNaWmy

  One of the best ways to get over jet lag disorder is to slowly adjust your sleep and wake times to the new time zone. This may mean going to bed earlier than usual or taking short naps during the day. It’s also important to stay hydrated and exercise while you’re traveling to help reduce fatigue. In addition, getting plenty of natural light exposure can help reset your body’s clock. It helps to stay healthy too because a fast recovery from jet lag is also linked to a healthy lifestyle. […] Many people turn to over-the-counter medications, such as melatonin to help reset your body’s internal clock and offset jet lag disorder. […] If you are looking for a more natural way to beat jet lag, then bright light therapy may be the answer. Bright light therapy, also known as phototherapy or helio-therapy, involves exposure to an artificial bright light or lamp that mimics sunlight. It works to help reset your body’s natural circadian rhythm. This type of therapy involves exposing yourself to a bright light device for 20-30 minutes a day to help reset your body’s clock. An effective strength for these treatments is between the range of 2,500 – 10,000 lux.

• #6 Light Therapy For Jet Lag – Klarity Health Library

  https://my.klarity.health/light-therapy-for-jet-lag/

  The timing of light exposure is an essential factor that determines how effective light therapy is for jet lag. […] You should try to start light therapy sessions a few days (up to 3 days) before you travel to gradually shift your circadian rhythm towards the time zone you are travelling to and prepare your body for the upcoming time zone change. […] You can use portable light therapy devices to continue light therapy sessions while you are travelling to maximise its effectiveness. […] The benefits of light therapy for jet lag are clear: to accelerate the process of adapting to a new time zone, and reduce the severity and duration of jet lag symptoms. […] However, there are some potential risks and side effects associated with light therapy that should be carefully considered before you initiate this therapy for jet lag. […] Light therapy offers a promising approach for managing jet lag. It works by using timed light exposure to regulate your circadian rhythm and facilitate adjustment to new time zones, thereby working to reduce the severity and duration of jet lag symptoms.

• #7 Beating Jet Lag: A Guide to Strategic Light Exposure – Wu Tsai Human Performance Alliance

  https://humanperformancealliance.org/playbook/beating-jet-lag-a-guide-to-strategic-light-exposure/

  Jet lag disorder treatment, therapy […] Lets be straightforward there is no cure for jet lag. There are only strategies to reduce its severity. Light plays a crucial role in overcoming jet lag. A common misunderstanding, however, is that all light is equal. […] Understanding light intensity levels in different environments is key, said Dr. Zeitzer. A person can adjust their circadian rhythms by approximately one hour each day if they expose themselves to the right amounts of light at the right times. Avoiding light at the correct times is also crucial for rapid adaptation to jet lag. […] When dealing with time zone changes of 12 hours or less, follow these general guidelines: When traveling Eastward, you want to get light in the morning and avoid light in the evening. When traveling Westward, avoid light in the morning and get light in the evening. […] You can also start to synchronize your circadian rhythm before traveling. Consider the scenario of an athletic team moving eastward from Mountain Standard Time (MST) Zone to Eastern Standard Time (EST) Zone, where players lose two hours. To acclimate to the new time zone prior to departure, athletes should aim to shift their circadian system by 2 hours. In the 2-3 days preceding travel, they should move their bedtime and wake time 30-60 minutes earlier than usual. Upon waking, they should expose themselves to bright light, getting outside being ideal. In the evening, they should try to dim the lights for 2 hours before going to sleep. […] For those with limited access to sunshine, you can also try a light therapy box. Ideally, the light box should be rated to emit 10,000 lux of light and minimize as much UV light as possible. […] Its advisable to consult with your healthcare provider when selecting a light box. The Mayo Clinic warns that increasing exposure too fast or for too long can induce manic symptoms in people with bipolar disorder. Individuals with a history of eye issues like glaucoma, cataracts, or diabetes-related eye damage should also seek guidance from their eye specialist before starting light therapy. […] Additional behaviors like the timing of food intake, sleep, exercise, and melatonin can all help with jet lag. […] To combat jet lag, strategic planning is essential. Adjusting natural light exposure based on the direction of travelmore light in the morning and less in the evening if youre traveling eastward, more light in evening and less in the morning if youre traveling westwardcan aid in faster synchronization.

• #8 The Sleep Scientists Embarking on Jet Lag Studies | Sleep Review

  https://sleepreviewmag.com/sleep-disorders/circadian-rhythm-disorders/jet-lag/jet-lag/

  Treatments for desynchronosis could also lead to more therapies for other circadian rhythm sleep disorders. […] The wearable technology he is referring to is called the Re-Timer, a product that he helped develop, based on research he did at Flinders University in South Australia. […] The Re-Timer is one of the many bouts of innovation to surface over the last few years that promise to help people cope with jet lag a condition caused by the circadian rhythm being out of sync with the current time zone. […] Airport lounges with light therapy rooms have sprung up around the world. Scientists have developed several light therapy devices that can be used on the go. […] Another light therapy device that is currently in development, the Lumos Smart Sleep Mask, works by delivering short flashes of light to the subject during sleep, when people are most sensitive to the phase-shifting effects of light.

• #9 Jet Lag Disorder | Yellow Book | CDC

  https://wwwnc.cdc.gov/travel/yellowbook/2024/air-land-sea/jet-lag

  Melatonin is secreted by the pineal gland in the brain during darkness and it is suppressed during the day with light exposure. […] There are several over-the-counter and prescription medications that are often used to help sustain alertness during the local day, promote sleep during the local night, and ultimately adjust to the new time zone. […] Jet lag calculators have been developed to provide travelers with recommendations on how to mitigate jet lag by adjusting the timing of sleep, light exposure, caffeine consumption, or use of melatonin in the days prior to, during, and following the trip.

• #10 Jet lag disorder – Diagnosis and treatment – Mayo Clinic

  https://www.mayoclinic.org/diseases-conditions/jet-lag/diagnosis-treatment/drc-20374031

  As a sleep aid, melatonin has been widely studied and is a common jet lag treatment. The latest research seems to show that melatonin aids sleep during times when you wouldn’t typically be resting, making it beneficial for people with jet lag. […] The time when you take melatonin is important. If you’ve flown east and need to reset your internal clock to an earlier schedule, take melatonin nightly in the new time zone. […] If you’ve flown west and need to reset your body’s internal clock to a later schedule, take melatonin in the mornings in the new time zone until you adjust. […] Some people use exercise to try to ease the effects of jet lag. […] If you want to try an alternative therapy, such as an herbal supplement, be sure to check with your health care provider first.

• #11

  https://www.amerikanhastanesi.org/mayo-clinic-care-network/mayo-clinic-health-information-library/diseases-conditions/jet-lag-disorder

  Although these medicines appear to help you sleep better and longer, you may still feel jet lag symptoms during the day. The medicines are usually only recommended for people who haven’t been helped by other treatments. […] Being exposed to sunlight helps reset your internal clock. It’s the most powerful natural tool for regulating the sleep-wake cycle. […] As a sleep aid, melatonin has been widely studied and is a common jet lag treatment. The latest research seems to show that melatonin aids sleep during times when you wouldn’t typically be resting, making it beneficial for people with jet lag. […] If you want to try an alternative therapy, such as an herbal supplement, be sure to check with your health care provider first. Some therapies may interact with other medicines or cause side effects.

• #12 Jet lag disorder

  https://johnsonmemorial.org/jmh-health/disease-conditions/con-20374010

  Being exposed to sunlight helps reset your internal clock. It’s the most powerful natural tool for regulating the sleep-wake cycle. […] As a sleep aid, melatonin has been widely studied and is a common jet lag treatment. […] The time when you take melatonin is important. If you’ve flown east and need to reset your internal clock to an earlier schedule, take melatonin nightly in the new time zone. […] If you’ve flown west and need to reset your body’s internal clock to a later schedule, take melatonin in the mornings in the new time zone until you adjust.

• #13 The Ultimate Guide to Melatonin and Jet Lag Recovery

  https://www.quadrawellness.com/blog/melatonin-and-jet-lag-recovery/

  Melatonin is often called the “sleep hormone” or “darkness hormone” because your pineal gland naturally produces it in response to darkness, signaling to your body that it’s time to prepare for sleep. […] According to a systematic review published in the Cochrane Database, melatonin’s effectiveness for jet lag stems from its ability to reset your body’s internal clock when taken at strategic times PMC. […] The research on melatonin for jet lag is quite promising. A comprehensive review of ten clinical trials found that melatonin, when taken close to the target bedtime at the destination (10pm to midnight), significantly decreased jet lag symptoms for travelers crossing five or more time zones PubMed. […] In fact, the study concluded that melatonin is “remarkably effective in preventing or reducing jet lag” with an estimated number needed to treat (NNT) of just 2, meaning you need to treat only two people with melatonin for one person to experience significant relief from jet lag symptoms.

• #14 The Ultimate Guide to Melatonin and Jet Lag Recovery

  https://www.quadrawellness.com/blog/melatonin-and-jet-lag-recovery/

  According to a research on PubMed – Melatonin for the prevention and treatment of jet lag – doses between 0.5 mg and 5 mg are similarly effective for addressing jet lag symptoms, though people may fall asleep faster and sleep better with the 5 mg dose compared to 0.5 mg. […] The Sleep Foundation recommends: For jet lag specifically: 0.5-5 mg (with 3 mg being sufficient for most people) […] Take 30 minutes before your intended bedtime at your destination. […] The NHS in the UK recommends a standard dose of 3 mg for jet lag, potentially increasing to 6 mg if needed, but not exceeding this higher dose. […] Research indicates that immediate-release (fast-acting) melatonin is more effective for jet lag than slow-release formulations. […] The Timeshifter jet lag app also recommends “a low-dose (1-3mg) fast release preparation when indicated to help reset the clock” since “slow release formulations and higher doses are available but they may stay in the system too long and confuse the circadian clock.”

• #15 The Ultimate Guide to Melatonin and Jet Lag Recovery

  https://www.quadrawellness.com/blog/melatonin-and-jet-lag-recovery/

  The NHS also provides this specific melatonin and jet lag guidance: “When you arrive at your destination, take melatonin at your normal bedtime (but not earlier than 8pm and not later than 4am). You can use melatonin for up to 5 nights in a row.” […] While melatonin is the most researched supplement for jet lag, several other approaches may help reduce symptoms or complement melatonin use. […] Several prescription medications have been investigated for jet lag: Short-acting sleep medications: Zolpidem (Ambien), zopiclone, and similar drugs can help with short-term sleep adjustment but don’t reset the circadian rhythm. […] Melatonin receptor agonists: Ramelteon (Rozerem) and tasimelteon (Hetlioz) are prescription medications that act on melatonin receptors and may help with jet lag, though more research is needed.

• #16 Approaches to the Pharmacological Management of Jet Lag

  https://pmc.ncbi.nlm.nih.gov/articles/PMC6182450/

  For many years now a treatment mitigating the debilitating effects of jet lag has been sought. […] This review covers the relatively new chronobiotic drugs, which can hasten adaptation of the circadian system, together with drugs directly affecting alertness and sleep propensity. […] A number of timed treatments including bright light exposure, stimulants, hypnotics and drugs that shift rhythms can alleviate the symptoms of jet lag and hasten adaptation to the destination time zone. […] The most extensively used hypnotics in enabling sleep in a jet lag situation are the benzodiazepines (e.g. temazepam, triazolam (but banned in the UK), diazepam, lorazepam, chlordiazepoxide), and the so-called non-diazepine Z-drugs (e.g. Ambien (zolpidem), Zimovane (zopiclone)). […] When adaptation is desirable a combination of a short-acting hypnotic and chronobiotic has been recommended together with a stimulant to maintain daytime alertness. […] The American Academy of Sleep Medicine recommends melatonin for DSPS, non-24 and jet lag. […] Tasimelteon thus shows the most promise for jet-lag treatment and Vanda have announced their intention to seek marketing approval for this purpose.

• #17 Jet Lag

  https://pmc.ncbi.nlm.nih.gov/articles/PMC3086113/

  Light synchronizes the body clock by exposing the eyes to an artificial bright light that simulates sunlight for brief periods at planned times during the day. […] Administering exogenous melatonin in the conventional afternoon to evening hours of a 24-hour day promotes a phase shift (an advance) in circadian rhythm, thus promoting sleep. […] Combining melatonin and light therapy at appropriate times can mitigate the symptoms of jet lag. […] Non-benzodiazepine hypnotics, such as zolpidem (Ambien, Sanofi-Synthelabo), bind the benzodiazepine receptor subunit of the GABA-A receptor complex. […] In a multicenter, double-blind, randomized, placebo-controlled parallel-group study, Jamieson et al. described the use of non-benzodiazepine hypnotic medications in 130 experienced travelers during their regular eastward transatlantic assignments.

• #18 Jet lag disorder | ABC Medical Center

  https://centromedicoabc.com/en/padecimientos/jet-lag-disorder/

  Jet lag disorder is a condition that lasts a few days, since normally your body adapts to the new schedule without the need for treatment, although sometimes it can last longer. […] If you are used to flying periodically and experience severe symptoms on each trip, we recommend that you see your doctor so that they can prescribe the optimal treatment for you, which could include: […] Light therapy or phototherapy: Sunlight significantly influences the regulation of your internal clock, so subjecting yourself to lamps that resemble sunlight from time to time can help your body not suffer and adapt more quickly to the new schedule. […] Drugs: They may prescribe sleeping pills to help you fall asleep when it’s time to sleep and you can’t. However, there are risks of side effects such as nausea, vomiting, memory problems, confusion, and daytime sleepiness. […] The most common are benzodiazepines and benzodiazepine analogs. Your doctor will determine which medication is appropriate for your specific case.

• #19

  https://link.springer.com/article/10.1007/s40265-018-0973-8

  The use of elite athletes as subjects for jet-lag treatment is of substantial interest especially prior to the Olympic games, in view of the circadian variations in some performance measures, but has been mostly disappointing. […] The American Academy of Sleep Medicine recommends melatonin for DSPS, non-24 and jet lag. […] The existing, approved, commercially available melatonin agonists agomelatine, ramelteon and tasimelteon were designed to act via the MT1 and MT2 receptors, as does prolonged-release melatonin. […] Tasimelteon thus shows the most promise for jet-lag treatment and Vanda have announced their intention to seek marketing approval for this purpose.

• #20 HETLIOZ® (tasimelteon) Effective in Treating Jet Lag during Transatlantic Travel – Vanda Pharmaceuticals Inc.VANDA Pharmaceuticals – Investor Relations – IR Home

  https://vandapharmaceuticalsinc.gcs-web.com/news-releases/news-release-details/hetliozr-tasimelteon-effective-treating-jet-lag-during

  HETLIOZ® (tasimelteon) Effective in Treating Jet Lag during Transatlantic Travel […] Tasimelteon was shown to be effective in treating Jet Lag Disorder in travelers who flew from the US to the UK. […] Vanda intends to seek marketing approval for the use of HETLIOZ® in the treatment of Jet Lag Disorder. […] Vanda believes that if HETLIOZ® is approved by regulatory authorities for the treatment of Jet Lag Disorder, it will potentially offer a therapeutic solution to many travelers and may represent an important commercial opportunity for the company. […] HETLIOZ® IS NOT CURRENTLY APPROVED BY ANY REGULATORY AUTHORITY FOR THE TREATMENT OF JET LAG DISORDER.

• #21 Jet Lag

  https://pmc.ncbi.nlm.nih.gov/articles/PMC3086113/

  Caffeine improved concept formation, reasoning, memory, orientation, attention, and perception when compared with placebo. […] Armodafinil, a central nervous system (CNS) stimulant, is designed to improve wakefulness in adults who experience excessive sleepiness because of obstructive sleep apnea, shift-work disorder, and narcolepsy. […] A wide array of prescription and over-the-counter (OTC) products have been the focus of study in the management of jet lag. These modalities include light therapy, melatonin, melatonin receptor analogues, non-benzodiazepine hypnotics, caffeine, diphenhydramine, and CNS stimulants such as armodafinil.

• #22 Combined drug therapy for management of jetlag – MedCrave online

  https://medcraveonline.com/JLPRR/combined-drug-therapy-for-management-of-jetlag.html

  Current therapies for jet lag include melatonin, timed light exposure and modification of sleep schedule. […] We describe a case where combined drug therapy with modafinil and zolpidem was effective in treating jetlag in a business traveler with 8 hour time zone change. […] Patient was prescribed modafinil 200mg in the morning and zolpidem 10mg at bedtime for the duration of his trip. […] In another study, zolpidem 10mg was associated with reduced sleep disturbance in patients with jetlag with an increase in total sleep time and a decrease in number of awakenings per night. […] The combination therapy of modafinil and zolpidem has not been previously studied/reported. […] In our patient, the short term use of combination therapy with modafinil 200mg in the morning and zolpidem 10mg at bedtime was associated with Epworth sleepiness score less than 10 and average total sleep time of 7hours.

• #23 Jet Lag Disorder | Yellow Book | CDC

  https://wwwnc.cdc.gov/travel/yellowbook/2024/air-land-sea/jet-lag

  Healthcare professionals should counsel travelers on preventing and managing jet lag symptoms during international travel. […] Prevention of jet lag symptoms is of great interest to the traveler and the travel clinic, and it is important to differentiate the effects for infrequent travelers and frequent travelers. […] In the American Academy of Sleep Medicine (AASM) clinical practice guidelines for circadian rhythm sleep disorders, standard treatment for jet lag disorder in frequent travelers includes timed melatonin administration; additional treatment options include timed light exposure, strategic scheduling of sleep, hypnotic administration, stimulant administration, and/or maintaining home-base (local) sleep hours during short-trips where adaptation would be limited. […] Intentional light exposure (or avoidance of such light exposure) at appropriate times of day can help facilitate circadian adaptation to the destination time zone.

• #24 Jet Lag: What It Is, Symptoms, Treatment & Prevention

  https://my.clevelandclinic.org/health/diseases/12781-jet-lag

  Researchers have yet to uncover a jet lag cure. Still, you can recover from most symptoms on your own. Theres a good chance your symptoms will go away in a few days without any jet lag treatment. […] Making healthy choices may help jet lag symptoms go away sooner. After you arrive at your destination: […] Get some sun: Getting outside during daylight hours can jump-start alertness. Light helps your body recognize its time to be awake. […] Adjust your sleep-wake schedule: Getting on the sleep-wake schedule at your destination quickly may help with your symptoms. […] Focus on getting quality sleep: Sleeping on the plane, if you can, may help your body adjust faster to a new time zone. […] You may want to ask a provider about the benefits and risks of over-the-counter sleep aids, like melatonin. […] Melatonin isnt thought to be harmful for jet lag, and while there arent any clinical trials, its used often. […] A healthcare provider can help you understand the pros and cons of taking an over-the-counter melatonin supplement for jet lag, including how it may affect you.

• #25 Jet Lag: Causes, Symptoms, Treatment, and Management

  https://www.everydayhealth.com/sleep/jet-lag/guide/

  Medication Options […] Melatonin supplements can in some cases encourage your clocks to adjust more quickly. But Zeitzer says using light exposure to reset your clocks is around 10-fold more potent. […] Prescription sleep aids such as hypnotics like zolpidem (Ambien) can help you get to sleep at the appropriate time at your destination. But research has also found that these drugs sometimes interfere with jet lag adjustment; and they come with risk of serious side effects and complications, like addiction. Grandner says most people dont need these drugs to manage jet lag. […] How to Prevent Jet Lag […] Pre-adapting for jet travel can help, Zeitzer says. This entails shifting your schedule part way to the new time zone before leaving. […] To do this, youll need to adjust your sleep and light-exposure schedules to align more closely with your destination time zone gradually a few days before departing.

• #25 Jet Lag: Causes, Symptoms, Treatment, and Management

  https://www.everydayhealth.com/sleep/jet-lag/guide/

  How to Treat Jet Lag […] The good news is that there are proven ways to help your body prepare and adjust to a time-zone shift, thus minimizing the effects of jet lag. […] There are a number of ways to treat jet lag, apart from simply waiting it out. While drug options are available, experts say behavioral adjustments are typically the best remedy. […] Lifestyle and Behavioral Changes That Can Help With Jet Lag […] First of all, youll want to adapt your old routines to your new time zone. As soon as you get on the plane, get in the mindset that youre on your destinations time zone, Grandner says. Change your watch right away and use the destination time to plan when youre eating, when youre sleeping, and when youre working. […] If you want to take a more proactive approach, experts recommend using bright light exposure to help reset your bodys clocks.

• #26

  https://journals.lww.com/jfmpc/fulltext/2018/07030/jet_lag__heuristics_and_therapeutics.6.aspx

  In the absence of specific treatment, the natural circadian rhythm adjusts to the destination time by approximately 1 time zone/day for eastbound travel and 1.5 time zones/day for westbound travel. […] As the circadian rhythm slowly synchronizes with the local time zone, symptoms of jet lag gradually wane. It has been postulated that the circadian clock resets an average of 57 min earlier after eastward travel and 92 min later after westward travel. […] The process of resynchronization can be sped up by utilizing naturally existing clock-resetting mechanisms to compensate for minor differences between the 24-h solar time and the natural body clock. […] It is believed that the timing of light exposure is a vital cue for circadian rhythm realignment. […] Intentional exposure to bright light at local day times may expedite the process. […] It is recommended to seek bright light exposure in the evening after westbound journey and in the morning after eastbound journey. […] Avoiding bright light exposure may be helpful in circumstances where eight or more time zones have been crossed so that light which was previously experienced as morning is now experienced as evening.

• #27 Jet lag disorder – Symptoms and causes – Mayo Clinic

  https://www.mayoclinic.org/diseases-conditions/jet-lag/symptoms-causes/syc-20374027

  Jet lag is temporary. But if you travel often and experience jet lag, you may benefit from seeing a sleep specialist. […] A few basic steps may help prevent jet lag or reduce its effects: […] Properly time bright light exposure. Light exposure is a prime influence on your body’s circadian rhythms. After traveling west, expose yourself to light in the evening to help you adjust to a later than usual time zone. After traveling east, expose yourself to morning light to adapt to an earlier time zone. […] Stay hydrated. Drink plenty of water before, during and after your flight to counteract the effects of dry cabin air. Dehydration can make jet lag symptoms worse. Avoid alcohol and caffeine, as these can dehydrate you and affect your sleep.

• #28 How to Get Over Jet Lag: 8 Tips and Suggestions

  https://www.healthline.com/health/healthy-sleep/how-to-get-over-jet-lag

  You may be able to reduce jet lag by adapting to your new time zone more quickly. It may help to drink caffeine and get daylight exposure, among other practices. […] Your body will eventually adjust to its new time zone, but there are ways you can reduce jet lag symptoms. […] If you absolutely must nap, try to keep it to no more than 15 to 20 minutes at a time. […] Proper hydration may help manage jet lag symptoms and travel fatigue, but more research is needed. […] The CDC recommends eating smaller meals to avoid stomach aches and other stomach problems, which can be symptoms of jet lag. […] Getting outside in the sunshine at the right time can wake up your body and reduce the release of melatonin hormones that make you sleepy. […] Consuming caffeine won’t cure jet lag, but it may be a tool to help you stay alert and focused during the daytime.

• #29 Jet Lag: Symptoms, Causes, Treatment, and Prevention

  https://www.healthline.com/health/jet-lag

  If you experience insomnia when you travel, or if you have difficulty sleeping in new places, talk with your doctor about sleeping pills. Some of these medications are available as OTC products, but your doctor can prescribe stronger versions if necessary. Sleep medication has several side effects, so be sure to talk with your doctor and understand what they are before you take anything. […] Altering when you eat can help your body adjust to jet lag. Your body may signal hunger at times close to when you would typically eat. If you can, ignore those hunger cues. Eat at the appropriate time in your new time zone to help your body follow the new cues. The foods you eat may also affect your sleep quality once you go to bed. […] Take a relaxing hot bath or shower before you go to bed. According to a 2019 research review, a warm shower or bath may improve sleep.

• #30 Swacon International Hospital | 7 Simple and Effective Ways to Deal with Jet Lag

  https://www.swaconhospital.com/blog/7-simple-and-effective-ways-to-deal-with-jet-lag/

  Medical attention isn’t always necessary for jet lag because it is a common occurrence among travelers. However, in severe cases, it starts to affect daily activities and also triggers other sleeping disorders. In these cases, it is recommended that the patient undergo behavioral therapy sessions. […] Jet lag can actually be self-treated or prevented altogether by behavioral adjustments beforehand. […] Bright light therapy includes exposing yourself to a medium of bright artificial light to manipulate your body’s clock. […] Melatonin supplements are used to reinforce the circadian rhythm, either for inducing sleep or staying alert. […] Although taking sleeping pills is discouraged, it can help under extreme conditions. Sleeping pills, as prescribed by doctors, can be used to treat the effects of jet lag, but only on a short term basis. […] Hence, it is necessary to avoid these while traveling, as it might have an effect on the severity of the jet lag. […] Moderate exercises can help the body adapt to a new environment better.

• #31 Sleep Awareness: Tips for Jet Lag – ENT Health

  https://www.enthealth.org/be_ent_smart/sleep-awareness-tips-for-jet-lag/

  Jet lag is a temporary condition and resolves when the internal clock adjusts to the new time zone. […] Melatonin can be used to phase shift your sleep earlier by taking a melatonin tablet in the late afternoon or early evening; however, taking it at the wrong time can further misalign your internal clock. […] Sun exposure after landing in a new location can assist in adjusting your body to the new time zone. […] It is recommended to reduce caffeine and alcohol intake during travel because it can impact your sleep-wake cycle and cause dehydration. […] Some research suggests that moderate exercise as approved by your physician can help adjust to a new time zone and provides light exposure when performed outdoors at the right time.

• #32 Jet Lag Supportive Therapy: IV Therapy for Quick Recovery

  https://upliftivwellness.com/2024/07/10/iv-therapy-for-jet-lag/

  Jet Lag Supportive Therapy: IV Therapy for Your Ultimate Recovery Guide […] Traveling across time zones can be an exciting adventure, but it often comes with an unwelcome companion: jet lag. Jet lag is a temporary sleep disorder that affects people who travel quickly across multiple time zones. It disrupts the body’s internal clock, leading to a variety of uncomfortable symptoms. This guide will explain how IV therapy can be an effective remedy for jet lag, helping you feel refreshed and revitalized faster than traditional methods. […] IV therapy for jet lag offers a powerful solution by delivering essential vitamins and minerals directly into your bloodstream, ensuring rapid absorption and immediate benefits. Uplift IV Wellness specializes in providing this service, offering strictly mobile IV therapy. This means they bring the treatment directly to your location, whether you’re at home, in a hotel, or at the office, making it incredibly convenient for travelers.

• #33 Jet Lag Supportive Therapy: IV Therapy for Quick Recovery

  https://upliftivwellness.com/2024/07/10/iv-therapy-for-jet-lag/

  Understanding the causes and symptoms of jet lag is the first step towards finding an effective solution. IV therapy for jet lag can help mitigate these symptoms quickly, allowing you to enjoy your travels without the prolonged discomfort associated with traditional remedies. […] Mobile IV therapy brings recovery treatments to your location, perfect for jet lag. […] IV therapy for jet lag is particularly effective due to its ability to quickly address the symptoms and underlying causes of jet lag. The specific benefits include: Hydration: Long flights can leave you dehydrated, exacerbating the symptoms of jet lag. IV therapy provides immediate hydration, helping you feel more alert and refreshed. Nutrient Replenishment: Traveling can deplete your body of essential vitamins and minerals. IV therapy replenishes these nutrients, supporting your body’s ability to recover and adapt to new time zones. Energy Boost: Fatigue is one of the most common symptoms of jet lag. IV therapy delivers a powerful dose of vitamins and minerals that boost your energy levels, helping you overcome jet lag more quickly.

• #34 Jet lag | Better Health Channel

  https://www.betterhealth.vic.gov.au/health/healthyliving/jet-lag

  Jet lag is a type of fatigue caused by travelling across different time zones. […] Strategies include maximising your exposure to daylight to reset your body clock and napping briefly during the day when sleepy. […] There is no cure for jet lag, but its effects can be reduced with careful planning. […] Suggestions to reduce the impact of jet lag while travelling include: Make sure you have had enough sleep before you leave. Sleep deficit or debt will make jet lag worse. […] Expose yourself to daylight or, if this is not possible, bright light to help reset your body clock. […] The use of melatonin has been shown to help some people adjust faster to changes in time zone. […] Your doctor.

• #35 Jet Lag: How to Combat the Travel Condition That Disrupts Circadian Rhythm

  https://news.cuanschutz.edu/medicine/how-to-combat-jet-lag

  Alleviating jet lag symptoms starts with prevention. […] We refer to healthy sleep habits as sleep hygiene, Camacho explains. It’s really about getting the optimal seven to nine hours of sleep per night, keeping a consistent bedtime and wake time, and avoiding electronic screens close to bedtime. Moderating your caffeine and alcohol use, getting good exercise, and staying hydrated can also impact your sleep hygiene. […] Shifting your natural sleep-wake cycle a little bit ahead of travel can make it easier after arriving at your destination, Camacho says. For eastward travel, you can do this by adjusting your bedtime about one hour earlier each day for the three days before the trip. Focusing on bright light exposure first thing in the morning on those days can also help adjust the sleep cycle.

• #36 Jet Lag: Symptoms, Causes, Coping, and Prevention

  https://www.verywellmind.com/jet-lag-symptoms-causes-coping-and-prevention-7095358

  Jet lag typically can last anywhere from a few days to a few weeksroughly one day per hour of time difference between your original location and new destination. […] These are some strategies that can help you cope with jet lag: […] Try using a sleep aid: Sleep aids like melatonin can help you fall asleep at the right time per your destination. You can take three to five milligrams of melatonin several hours before bedtime once you arrive at your destination to help you fall asleep. Check with your healthcare provider to ensure its safe for you to use. […] If you have a trip coming up, these are some steps that can help you prevent or mitigate the effects of jet lag: […] Start adjusting your timings before you travel: It can be helpful to start adjusting your bedtime and mealtimes to the timings of your destination before you travel, to make the transition easier. If youre traveling eastward, try to go to bed an hour or two before normal. If youre traveling westward, try to go to sleep an hour or two after your normal bedtime. […] Factor jet lag into your itinerary: Plan your itinerary taking into account the fact that you may be jet-lagged when you arrive. As far as possible, try to avoid scheduling anything important within the first few days of reaching your new destination, so that you have a few days to recover.

• #37 Jet Lag: How to Combat the Travel Condition That Disrupts Circadian Rhythm

  https://news.cuanschutz.edu/medicine/how-to-combat-jet-lag

  Theres also some evidence, she says, that taking an over-the-counter melatonin supplement those few days before travel can help. Melatonin is a naturally occurring hormone thats released when circadian rhythms start to set in later in the day and helps to ready the body for rest. […] A nice low dose of melatonin at bedtime for those three days before the trip has been shown to be helpful for alleviating jetlag symptoms, Camacho says. We’re talking 0.5 to 5 milligrams, something pretty small. Bigger doses may actually induce feelings of grogginess. When you get to your destination, you may want to continue these small doses at bedtime to help adjust. […] Frequent flyers may notice more jet lag symptoms, sometimes even impacting their daily lives and work. In these cases, Camacho says its recommended to consult a doctor to determine the best course of action.

• #38 Jet Lag: Symptoms, Causes, and Tips for Relief

  https://sleepdoctor.com/travel/jet-lag

  Eastward travelers can take melatonin supplements at bedtime to help sync their circadian rhythms with the new time zone. […] Melatonin supplements aren’t regulated by the FDA, but melatonin is generally considered safe to use for treating jet lag. […] Sleeping pills are another option to fall asleep more easily. […] If you’re feeling sleepy during the day, you may be tempted to take a nap. Napping is fine as long as you do it at least eight hours before your bedtime and keep the nap to a half an hour or less. […] In the days leading up to your trip, you can gradually adjust the times you wake up and go to bed to more closely match the time zone of your destination. […] Getting enough sleep in the days leading up to your trip is important to limiting the impact of jet lag. […] If your flight takes place during nighttime at your destination, try to sleep on the plane. Consider bringing melatonin to take during the flight, which may help you sleep more easily. […] Regardless of prior planning, you’re likely to experience some form of jet lag or fatigue from travel upon arrival in a distant time zone.

• #39 Jet lag prevention: MedlinePlus Medical EncyclopediaLock

  https://medlineplus.gov/ency/patientinstructions/000719.htm

  Jet lag is a sleep disorder caused by traveling across different time zones. Jet lag occurs when your body’s biological clock is not set with the time zone you are in. […] Melatonin, a hormone supplement, may help decrease jet lag. If you will be in flight during the bedtime of your destination, take some melatonin (3 to 5 milligrams) during that time and try to sleep. Then try taking melatonin several hours before bedtime for several days once you arrive. […] Once you arrive, spend time in the sun. This can help reset your internal clock.

• #40 8 Strategies for Reducing Jet Lag | University Hospitals

  https://www.uhhospitals.org/blog/articles/2024/09/8-strategies-for-reducing-jet-lag

  Jet lag might not set in right away, either. Most people are tired enough after a long day of traveling to sleep well the first night in a new location. However, they may begin to encounter sleep problems a day or two into their trip. […] To reduce the effects of jet lag, travelers need to quickly realign their circadian rhythm with the light-dark cycle of the destination time zone. To do this, adjust your activities to your new time zone right away. […] Some strategies to ease jet lag symptoms include: […] Take some melatonin. Studies have shown that taking a supplement form of melatonin can help reduce jet lag symptoms. You can take it about 30 minutes before bed once you arrive at your destination, or if travelling eastward, you can take it the day before at your ideal bedtime in your destination time zone. Effective doses range from about 0.5 milligrams up to 5 milligrams or higher. Always talk to your healthcare provider before taking melatonin or any supplement.

• #41 TRAVELERS MEDICAL GUIDE 2.1 Disorders Caused by Travel–Jet Lag – Divers Alert Network

  https://dan.org/health-medicine/travelers-medical-guide/disorders-caused-by-travel/dan-travelers-medical-guide-jet-lag/

  Symptoms of jet lag include feeling sleepy, hungry or alert at odd times, which affect peoples social life, ability to work, exercise, and sleep. […] Treatment: Melatonin is an effective jet lag treatment. Doses as small as 0.5 milligram of melatonin 30 minutes before your bedtime at your departure location might be helpful. […] You may also want to take melatonin before your bedtime for the first few days at your destination. […] Melatonin is considered nonaddictive and safe for short-term use, but it can interact with certain medications, including anticoagulants, immunosuppressants, diabetes medications and birth-control pills. […] Diving on the day you arrive at your destination after a long flight is not a good idea. Take some time to rest, have a light meal, and drink plenty of fluids. You may want to take melatonin at bedtime to get well-rested for diving the next day. […] Recent studies have shown that animals deprived of sleep are more susceptible to seizures caused by hyperbaric oxygen; administering melatonin did not reverse this effect.

• #42 Jet lag Guide: Causes, Symptoms and Treatment Options

  https://www.drugs.com/health-guide/jet-lag.html

  Some people believe that the hormone melatonin helps to decrease jet lag. This hormone, which can be purchased over the counter as a supplement, is taken about 30 minutes before bed on the day of travel and for up to four days after arrival, usually at a dose of about 3 milligrams. Smaller doses (1 milligram) also may work, and some people need higher doses, about 5 milligrams. […] Prescription medications, such as benzodiazepines, may help decrease jet lag. This is particularly true for people who have difficulty falling asleep after traveling to a very different time zone. […] The following list of medications are related to or used in the treatment of this condition. […] Usually, it is not necessary to call a doctor to treat jet lag. However, you should call a health care professional if symptoms have not cleared up within two weeks.

• #43 Jet Lag: How to Combat the Travel Condition That Disrupts Circadian Rhythm

  https://news.cuanschutz.edu/medicine/how-to-combat-jet-lag

  Any individual who is traveling a lot, or has experienced pretty significant jetlag that persists, can begin to develop a secondary sleep disorder, such as chronic insomnia, she says. If the symptoms persist, and they aren’t temporary, and theyre negatively impacting you, it could be a sign that there could be something else going on. […] A medical evaluation may be necessary so that sleep issues dont further impact health. […] By practicing good sleep hygiene and being mindful about our routines, jet lag can be easy to manage.

• #44 How to Get Over Jet Lag: 8 Tips and Suggestions

  https://www.healthline.com/health/healthy-sleep/how-to-get-over-jet-lag

  Make sure that your sleeping arrangements while traveling are comfortable and facilitate proper sleep. […] You may want to consider melatonin to help your body get or stay sleepy while jet-lagged. […] If you are considering trying melatonin or another sleep aid, talk to your doctor. They will be able to advise you on if it interacts with any of your current medications or is safe for you to take. […] Immediately adapting to your new schedule, drinking caffeine during the daytime, and managing your exposure to light are just a few of the interventions that may help reduce jet lag symptoms.

• #45 Jet Lag | Phytomelatonin

  https://www.phytomelatonin.org/jet-lag

  Many studies support melatonin’s use in reducing the ill effects of jet lag and speeding up the normalization of circadian rhythms. In a Cochrane review, nine out of ten trials found that melatonin effectively reduced jet lag symptoms in travelers, with the most benefit to those traveling eastward or over five time zones. […] In addition to melatonin supplementation, precisely timed bright light and exercise (zeitgebers) are known to aid in shifting the circadian phase. Research is underway to evaluate this combination therapy for the treatment of jet lag. Phase advancing for three nights before travel using melatonin and light therapy will also reduce the symptoms of jet lag disorder by preserving sleep total and architecture.

• #46

  https://link.springer.com/article/10.1007/s40265-018-0973-8

  For many years now a treatment mitigating the debilitating effects of jet lag has been sought. […] This review covers the relatively new chronobiotic drugs, which can hasten adaptation of the circadian system, together with drugs directly affecting alertness and sleep propensity. […] A number of timed treatments including bright light exposure, stimulants, hypnotics and drugs that shift rhythms can alleviate the symptoms of jet lag and hasten adaptation to the destination time zone. […] Much effort has been devoted to finding an efficient method of alleviating jet lag with only partial success. […] The importance of light exposure needs to be addressed simultaneously given its powerful phase shifting and alerting effects. […] The most important factor in coping with jet lag is to preserve sleep, not only countering the effects of desynchrony but also those of sleep deprivation during long flights.

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